CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – Open Gym Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 20 Single Unders 5/5 SA DB Deadlifts 5/5 SA DB Strict Press 25’ Toe Walk Into… 3 ROUNDS 20 Double Unders/attempts 10 Scap Push-Ups 5/5 SA DB Push Press 25’ Heel Walk Strength Metcon (Weight) 3 SETS 12 Alt. DB Arnold Presses 12 Alt. DB Upright Rows -Rest 1:30 b/t Sets- (Score is Weight) Workout Metcon (1 Rounds for reps) “TABATA” 8 ROUNDS EACH (:20 ON/ :10 OFF) TABATA 1 – Double Unders TABATA 2 – Russian KB Swings (53/35)|(35/26) TABATA 3 – Single DB Push Press (50/35)|(35/20)* -No Rest b/t Each Tabata- *Switch sides each Round. (Score is Lowest Reps) KG KB: (24/16)|(16/12) KG DB: (22.5/15)|(15/9)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Distance) FOR DISTANCE Walk or Hike for at Least 45 Minutes. Keep a Brisk and Intentional Pace. Nasal Breathing Only. Weighted Vest Optional but Not Required. Outdoors Preferred. (Score is Distance)GOAL: Sub-Max aerobic conditioning. Heart rate should never reach peak. Train yourself to not gasp for air. Keep your head up, breath intentionally through your nose, and keep taking the next step. Try not to stop the entire 45mins. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 5/5 Single Arm Ring Rows 10 Alt. Samson Lunge 10 Tuck-Ups Extended Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 8 Plate OH Lunges* + 100m Run MIN 2 – TTB or Rope Climb Practice *Increasing Weight Each Round (No Measure) Workout White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 SETS 10 PVC Pass Thrus 10 PVC Sotts Press in Power Position 10 Scap Push-Ups 10 Scap Pull-Ups Into… 3 SETS 5 BTN Strict Press w/ Empty Bar 10 Tight Kip Swings 10 Alt Snatch Grip Overhead Lunges Skill Metcon (No Measure) ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups* *See video for suggested progression and skill development (No Measure) Workout “POWER PLUS AMANDA” (Time) FOR TIME 11-9-7-5 Power Snatch (135/95)|(95/65) Bar Muscle-Up -15:00 Hard Cap-Read more

CrossFit Mettle and Honor – NCCOMPETERead more